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Strength:
Touch and Go Power Snatches
3 reps Every Min on Minute for 8:00
Start Light & build to a moderate load
Metcon:
1-10 Power Snatches (95/65)(65/45)
10-1 Toes to Bar
100 M Run
WOD: Thursday, December 15, 2022: Power Snatch, Toes to Bar Read More »
Strength:
Every :90 for 6:00:
1 Hang Power Snatch + 1 Power Snatch
Building In Weight
Metcon:
Part I: 8 AMRAP:
3 Power Snatches (135/95)(95/65)
6 Alternating Back Rack Lunges
9 Toes to Bar
Rest 2:00
Part II: For Time:
6-9-12-9-6 reps:
Power Snatches (95/65)(65/45)
Alternating Back Rack Lunges
Toes To Bar
Finisher:
For Time:
20-15-10-15-20 reps:
Alternating Hip Taps
Tuck Ups
WoD: Wednesday, May 18, 2022: Snatches, Toes To Bar, Lunges Read More »
STRENGTH
1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00– Build to a 3RM.
2) Metcon Prep: Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s.
METCON
”James B”
4 RFT:15 Power Snatch (75, 55)15 Burpees Over the Bar
9:00 Cap
EXTRA CREDIT
Single Leg Banded Hamstring Curls x 5 Minutes Max Reps alternating legs.
Front squat, Power Snatch, Burpees Read More »
METCON
In teams of 3:
’”Fast-Fast-Slow”
For time:
4k Row
150 Power Snatch (95, 65)
75 Strict Pull-ups
EXTRA CREDIT (55:00 – 60:00)
Dirty 30s: 3 x 10-10-10. Rest 60s.
Partner WOD: Row, Power Snatch, Pull Ups Read More »
Today is a special hero workout for a local officer that was killed in the line of duty this past summer. Officer Michael Chesna was an Army Veteran who served two tours of duty receiving a Purple Heart. He survived by his wife and two young children. Officer Chesna was 42 years old. Challenge yourself today with this workout remember those who keep us safe.
Sierra 209 was Officer Chesna’s call sign
7/15/18 End of Watch
Metcon:
“Chesna” Partner WOD:
30 AMRAP:
Buy In: 209 Double Unders (split however)
Then, Remaining AMRAP:
7 Power Snatch (135, 95)
15 Thrusters (135, 95)
18 Calorie Row
*One athlete completes a full round at a time.
strength:
1 Power Snatch + 3 Overhead Squats: 6 – 7 sets of this complex, building up to challenging weight, Rest 2:00
Metcon:
In 5:00,
Row 500 meters
Remaining time:
AMReps of Squat Snatch (115,75)
Power Snatch, Overhead Squat, Squat Snatch, Rowing Read More »
Strength: Superset:
1) Floor Press Medium Grip: 5×5, :45 rest
2) Wide Grip Pull Ups: 5×5, :45 rest
Metcon:
4 Rounds for Time:
15 Power Snatch (75,55)
15 burpees over bar
9:00 Time Cap
Floor Press, Pull Ups, Power Snatch, Burpees Read More »
In teams of 3:
AMRAP 24:
Run 600 Meters
*Each athlete runs 200m
30 Box Jumps w. step down (24, 20)
*Each athlete completes 10 reps
30 Power Snatch (75, 55)
*Each athlete completes 10 reps
30 Overhead Squats (75, 55)
*Each athlete completes 10 reps
Run, Box Jumps, Power Snatch, Overhead Squats Read More »
Power Snatch 3,3,3,3,3
THEN
For time:
400 meter Walking Lunge
Power Snatch and Walking Lunges Read More »
